Wide Curl (Cable)
How to do it
Attach a straight or cambered bar to a low pulley and hold it wider than shoulder width with palms up. Keep your elbows near your sides, curl the bar toward your shoulders, squeeze the biceps, then lower slowly until the elbows are fully extended.
Setup
Stand centered over the low cable with a wide underhand grip, straight wrists, elbows close to the ribs, and torso tall. Step back enough to maintain tension at the bottom.
Where you should feel it
In the biceps through the curl, with the forearms supporting the grip and the core preventing backward lean. The elbows should not travel forward.
When to use it
Use for bilateral biceps hypertrophy with continuous tension and a wide hand position. Favor controlled sets of 8-15 reps.